September 28, 2016

CROSSFIT
Strength: Push Press
4×4 @ 75% 1RM Push press or 70% 1RM C&J

Conditioning: 5 Rounds for time
Every 4 Minutes for 20 Minutes
1 Round of DT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx 155/105

CROSSFIT 101
Conditioning: EMOM x 40:00
Minute 1) Assault Bike for Calories 12/10
Minute 2) 12 Push Ups
Minute 3) 12 Box Jumps 24/20
Minute 4) 12 Kettlebell Swings 70/53
Minute 5) Rest